Health
Understanding Hormone Balance for Women 40+
Health Points
- Hormones naturally fluctuate and influence many symptoms during midlife.
- Healthy lifestyle habits can support hormone balance and well-being.
- Most supplements for hormone balance lack strong scientific evidence.
Hormones like estrogen, progesterone, and testosterone are always shifting, especially as women approach menopause. These changes can lead to symptoms such as hot flashes, mood shifts, or sleep difficulties.
“The hormones estrogen, progesterone, and testosterone interact in a carefully choreographed dance every moment of the day in a woman’s body,” says Barbra Hanna, DO, a gynecologist in Wheaton, Illinois.
Dr. Hanna points out that many factors, from stress to changes in life stage, can impact hormone levels. Chronic stress, poor sleep, nutrition, body weight, and exposure to environmental toxins may all influence this balance.
“Hormone receptors are located in all tissues in a woman’s body, and many physical and biologic changes can affect their function,” explains Dr. Hanna.
Common symptoms of hormone changes can include irregular periods, acne, anxiety, low libido, or hair changes. However, not all symptoms are due to hormones alone, so other health conditions can be related.
“Keep in mind that these symptoms are not exclusive to hormone problems,” notes Cristina Del Toro Badessa, MD, a physician in Atlanta.
While not all hormone fluctuations can be prevented—such as those with menopause—healthy routines can help support your body’s natural rhythm. Experts recommend tracking your menstrual cycle to notice any unusual changes early on.
Dr. Hanna encourages maintaining a healthy weight, exercising, eating well, sleeping soundly, and managing stress to keep hormones on track. Quitting smoking and treating health conditions also play key roles.
“Don’t get discouraged by the concept that you must tightly control every hormone,” shares Dr. Del Toro Badessa. “The goal is really to maintain a healthy range and address any excessive disruption.”
Finding the cause of a hormone imbalance is crucial for personalized care. Your doctor may suggest lifestyle changes, medication, or supplements—only when truly necessary.
“The key is individualized care. Each woman is different. There is no one-size-fits-all approach,” says Dr. Hanna.
Certain cases may require hormone replacement therapy, but all treatments should come from a healthcare provider. Compounded bioidentical hormones are not considered a safe substitute, as they are not held to the same regulations and quality controls.
Before starting any medication or supplement, always check with your doctor to make the safest choices for your health.
Natural strategies for hormone health start with the basics: balanced nutrition, regular activity, relaxation techniques, and enough rest. Supplements such as vitamins or specific herbs may be helpful only if there is a proven need and after consulting with your healthcare professional. Dr. Del Toro Badessa adds that herbs like black cohosh, chasteberry, or ashwagandha may offer relief for some symptoms, but they are not universally proven or recommended for everyone.
“The Menopause Society is very clear — there are no recommended scientifically validated menopause supplements,” cautions Hanna.
Be wary of products advertised online, like detox teas or hormone powders, as there is little evidence of their effectiveness and they may be costly without proven benefits.
Take charge of your hormonal health by focusing on healthy habits, and lean on your healthcare team for informed, individualized guidance.
